DANCEGIRL123

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

DanceGirl123 on August 16, 2009

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Workout Category:

Cardio Training Only

Experience Level:

Expert

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Hanging Leg Raises	-	15	30
Chest
Machine Chest Press	70 lbs.	15	45
Thighs
Smith Machine Squats	65 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	15	45
Biceps
Machine Preacher Curls	30 lbs.	15	45
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	15	45
Abs
Bridge (Plank)	-	1	45
Chest
Dumbbell Flyes	20 lbs.	12	45
Thighs
Dumbbell Lunges	20 lbs.	10	60
Back
Seated Cable Rows	55 lbs.	12	45
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	12	45
Triceps
Triceps Cable Pushdowns	30 lbs.	12	45
Abs
Bridge (Plank)	-	1	45
Reverse Crunches	-	20	30
Shoulders
Seated Dumbbell Press	20 lbs.	12	45
Thighs
Lying Leg Curls	40 lbs.	10	45
Lower Back
Back Extension: Ground	-	10	45
Biceps
Incline Dumbbell Curls	12 lbs.	12	45
Triceps
Triceps Bench Dips	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	25	-

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